Your guide to superfoods: What are they, and which ones will you be eating in 2020?

Posted on

Superfoods are big business. With trendy new foodstuffs declared ‘super’ each year, often with highly attractive health claims and celebrity endorsements attached, they can appear too good to pass up.

But what are superfoods? Do they even exist? And which ones are we all going to be eating in 2020?

What are superfoods?

A superfood is any food rich in nutrients, considered especially good for our health and wellbeing. Everything from onions and broccoli, to oily fish and the bright green ‘super algae’ chlorella, have been labelled a superfood.

They often come with impressive health claims – from weight loss and anti-aging, to shinier hair and cancer prevention. But should we believe these claims?

Do superfoods really exist?

Despite the continuing trend for superfood cookbooks and celebrity testimonials, the term is widely unrecognised by experts, dieticians and nutrition scientists.

The EU banned the use of the term on food packaging in 2007, unless backed up by a specific authorised health claim. The NHS is equally clear, recommending a balanced diet containing foods from all four main food groups, whilst dismissing the concept of ‘miracle foods’.

But some foods are better for us than others.

So, what superfood trends look set to entice us this year? What are their purported health benefits? And which ones can we most easily incorporate into a balanced diet?

Keep reading for answers to these questions and more as we highlight five superfoods likely to be on your shopping list in 2020.

Top 5 superfoods you’ll be eating this year

1. Goji berries

A perennial favourite on superfood lists, goji berries are high in antioxidants, minerals, and vitamins A and C. Amongst the health benefit claims made on their behalf are cancer prevention (antioxidants are believed to slow tumour growth), improved blood sugar control and weight loss.

Incorporated into a balanced diet, and as part of your five-a-day, goji berries could make a novel but expensive change.

If you need a recipe idea, try the goji berry and pistachio granola bars available here.

2. Bone broth

Bone broth is produced by boiling the bones, meat and connective tissue of grass-fed cattle to produce a stock. Stocks have long been a part of many cultures’ traditional cuisine (not to mention a staple of our Palaeolithic ancestors).

Skip to the middle of the 2010s and the soup-like stock, now renamed ‘bone broth’, became a surprise hit, with specialist broth bars opening in New York and London.

It’s high in protein, as well as the vitamins and minerals essential for bone health. It also contains collagen and keratin, both of which are good for the skin and hair – strengthening roots, removing greys and allegedly adding shine.

Advocates are quick to point out the difference between a stock and a bone broth, so if you’re keen to discover the difference, try the Hemsley and Hemsley recipe available here.

3. Kefir

Kefir (or kephir), is a fermented milk drink like a thin yoghurt, made from kefir grains.

Originally from the Northern Caucasus, kefir grains are grain-like colonies of yeast and lactic acid bacteria that are added to milk to make yoghurt.

Kefir is a probiotic – full of the ‘good’ bacteria that aid digestion. It’s also packed with nutrients and said to have antibacterial properties.

Lactic acid bacteria in the grains break down lactic acid, which can make it suitable for those with lactose intolerance. Although usually made from cow or goat’s milk, it can also be made from non-dairy milk.

Add blueberries or blackberries to a kefir breakfast smoothie and you’ll get a superfood-filled breakfast to set you up for the day. Read the recipe here.

4. Rocket

Greens are an important part of any balanced and healthy diet. Along with broccoli and kale, rocket has been added to the superfoods list.

High in vitamins C and K, rocket can promote a healthy heart, bones and skin. It also – along with other cruciferous vegetables – contains glucosinolates, which may help to protect against cancer.

In terms of cost, availability and simplicity, rocket is an easy superfood to add to your diet. Make it one of your five a day or combine a rocket salad with our final superfood choice, to get a superfood boost. Try Jamie Oliver’s ‘Scrummy warm rocket salad’ recipe here.

5. Sardines

The NHS recommends one meal of oily fish a week, so why not make it sardines?

Sardines are a good source of lean protein, as well as being rich in omega-3 fats. According to the British Heart Foundation, both white and oily fish – when eaten as part of a Mediterranean-style diet – can reduce the risk of developing type 2 diabetes, high blood pressure and raised cholesterol. A diet of bread, fruit and vegetables, fish and unsaturated fat spreads, can lower the risk of heart disease, cancer, and arthritis.

Combine a warm rocket salad with sardines, or check out the BBC Good Food list available here, for not one, but 22 sardine recipes.

We aim to keep our clients up to date on interesting and relevant financial news.

You can sign-up to receive our monthly newsletter by email, even if you’re not yet a client. Sign-up using the form below.

Client testimonials

I have always found Black Swan to be caring and understanding of my quirky lifestyle. I always feel they try to get me the best returns while respecting my current needs.

Sally Muir

A client since 2011

We would be very happy to recommend the support and service we receive.

Valerie Locks

A client since 2010

I have always been completely useless regarding finance - thankfully our financial adviser is not! I've retired with far more than I ever expected and investments continue to grow safely. So - thank you!

Bernadette Jane Warner

A client since 2000

Very happy with the professional service I have received and feel a lot happier now with my finances put in order.

Martin Field

A client since 2011

Julie Cooper was recommended to me by a work colleague. She has been very helpful, professional and has explained everything well. I would definitely recommend her services to anyone else who are interested in a financial review.

Steven Rooke

A client since 2018

…Service has been first class.

Hugh Fells

A client since 2012

My face to face meetings with Rob Young and Jessica Lyons have always been very open and understandable. My questions have been answered clearly and I have left feeling that my financial matters are in good hands.

Sandra Jack

A client since 2000

[A] safe pair of hands in a complex financial world.

Gary Middlehurst

A client since 2003

A reliable company with good communication skills and good knowledge of the financial markets.

Alan Evetts

A client since 2014

Maureen Pembridge is a long-time trusted advisor to our family. The market might fluctuate but her attention to detail is consistent.

Linda Burnard

A client since 2000

I am pleased to recommend Julie as a trustworthy financial advisor. She explains financial jargon in plain language, and always listens carefully to my particular financial needs and has helped me make the best of my savings.

Carolann Samuels

A client since 2010

I have always been satisfied with the way that Black Swan has handled my account. And I have always found the staff very helpful whenever I need to call the office.

Robert Anthony Matthews

A client since 2012

An excellent personal service from a person I know and trust.

Michael Dalton

A client since 2010

I am getting a very good services from Black Swan, they have got my investments sorted out which was in a bit of a mess.

Roy Jakens

A client since 2012

A good, efficient team providing clear ideas to shape a winning strategy.

Adrian Michael Levenstein

A client since 2011

Black Swan is a company to be trusted, with friendly staff and professional advisors.

David Brian Jennings

A client since 2017

I have been with Black Swan for many years. I have never wished to change anything. They give a good straight forward service.

Martin Barrett Brooks

A client since 2010

Andy Peters has been invaluable in firstly combining several pension pots and then giving excellent investment advice. It has given us a great deal of comfort to know that our financial affairs are in such good hands.

James Guillum Scott

A client since 2014

I find my financial advisor easy to talk to and feel that she understands my lifestyle. She is always available for help when I need her and explains in words that I can understand.

Margaret Ena Glasgow

A client since 2000

Andy is a first rate Director, excellent communicator and leader.

Ross Perry

A client since

Black Swan Financial Planning and Andrew in particular, are very clever at working out how risk averse we are, and coming up with solutions that we feel comfortable with. We are happy in the knowledge that we can continue to enjoy a comfortable retirement. Andrew Peters is a very, very friendly person who is great to chat to and easy to deal with. He explains things very clearly in layman’s terms, and if we still don’t understand, he explains it until we do!

Alan & Jane Dyer

Clients since 2012

We have always found Rob [Young] to be very approachable and knowledgeable. We have every confidence in the advice given and feel comfortable with the decisions we’ve made. There are certain opportunities that we wouldn’t have known about if Rob hadn’t brought them to light, which makes the advice good value for money as far as we’re concerned.

Peter & Pauline O’Halloran

Clients since 2013

Rob [Young] is extremely knowledgeable. I knew nothing about the different types of trusts which will not only secure my income in retirement, but also leave a legacy for my children. I’m glad that I sought his advice when I did.

Sarah Wilson

A client since 2015

I am extremely happy with the service afforded to me by the company and my adviser Julie Cooper.

Geoff Coxell

A client since 2010

My wife and myself have been dealing with Black Swan for a number of years. We have met with different representatives from the company over the years and have found all very helpful in their own way. We met with James [Anderson] a few years ago and found him very helpful and knowledgeable. He keeps in contact with us on a regular basis. We find the Company information very helpful and we feel very secure with our finances.

Andrew Kirchen

A client since 2015

I have always found my adviser to be easy to contact, very professional in his approach, yet friendly and understanding. I have a sense of an experienced company behind him, really on the ball financially and with good standards.

B McBean

A client since 2011

Partner with the most reliable and experienced team of advisers

Enter your details & we'll be in touch to discuss your needs.
Alternatively, contact us directly and speak to a member of the team.

    Subscribe to our newsletter